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TikTok’s favorite Trader Joe’s items, ranked from healthiest to unhealthiest
By Lauren Ward for HersSept. 30 2025, Published 1:07 p.m. ET
But do quality ingredients automatically translate into healthy foods? It depends on your personal nutrition goals. That’s why Hers decided to gather TikTok’s favorite Trader Joe’s entrees and rank them based on the following categories:
- Calories: Too many calories can increase the risk of weight gain, type 2 diabetes, and heart disease.
- Protein: Essential for cell repair and linked to long-term weight management.
- Net Carbs: Lower net carbs (carbs minus fiber) may help reduce obesity and diabetes risk.
- Sugar: High sugar intake is a major driver of metabolic health issues.
Key Findings
- Chicken and shrimp entrees top the list thanks to their high-protein content and relatively low calories.
- Carb-heavy, low-protein foods rank toward the bottom.
- Pasta dishes can still be a wise choice when balanced with protein.
TikTok’s Favorite Trader Joe’s Entrees, Ranked From Healthiest to Unhealthiest
1. Shawarma Chicken Thighs
2. Seafood Boil
3. Salsa Verde Chicken Enchiladas
4. Chicken Shu Mai
5. Mandarin Orange Chicken
6. Shrimp Scampi
7. Dill Pickle Mini Falafel
8. Steamed Chicken Soup Dumplings
9. Butter Chicken With Basmati Rice
10. 3 Cheese Spinach and Artichoke Pizza, Ginger Shrimp Lo Mein, and Spaghetti With Meat Sauce (tie)
13. Uncured Pepperoni Pizza
14. Cheese Filled Fiocchetti With Pink Sauce
15. Ricotta and Spinach Raviolini
16. Shrimp Noodle Rolls
17. Cauliflower Gnocchi
18. Vegetable Fried Rice
19. Okonomiyaki Japanese Vegetable Pancake
20. Roti With Thai Red Curry
21. Roti With Thai Red Curry
22. Teriyaki Mushroom Mini Bao Buns
23. Pad See Ew
24. Vegetable Bird’s Nests
25. Korean Japchae Fried Rice
26. Japanese Mini Taiyaki
Trader Joe’s Entree Nutrition: Trends and Insights
Before you start meal prep based on our thoroughly ranked list, consider the best and worst items in each specific nutrition category.
Which Trader Joe’s Entrees Have the Least Calories?
Trader Joe’s Entrees With the Fewest Calories
- Shrimp Noodle Rolls: 120 calories
- Chicken Shu Mai: 130 calories
- Cauliflower Gnocchi: 140 calories
Trader Joe’s Entrees With the Most Calories
- Roti With Thai Red Curry: 830 calories
- 3 Cheese Spinach and Artichoke Pasta: 500 calories
- Spaghetti With Meat and Sauce: 490 calories
Which Trader Joe’s Entrees Have the Most Protein?
Trader Joe’s Entrees With the Most Protein
- 3 Cheese Spinach and Artichoke Pasta and Spaghetti With Meat and Sauce (tie): 27 grams
- Butter Chicken With Basmati Rice and Salsa Verde Chicken Enchiladas (tie): 24 grams
- Mandarin Orange Chicken, Seafood Boil, and Shawarma Chicken Thighs (tie): 21 grams
Trader Joe’s Entrees With the Least Protein
- Cauliflower Gnocchi: 2 grams
- Shrimp Noodle Rolls and Vegetable Bird’s Nests (tie): 3 grams
- Japanese Mini Taiyaki: 4 grams
Which Trader Joe’s Entrees Have the Most Net Carbs?
Trader Joe’s Entrees With the Most Net Carbs
- Roti With Red Thai Curry: 73 grams
- Korean Japchae Fried Rice: 67 grams
- Spaghetti With Meat and Sauce: 54 grams
Trader Joe’s Entrees With the Least Net Carbs
- Shrimp Scampi: 2 grams
- Shawarma Chicken Thighs: 3 grams
- Chicken Shumai and Dill Pickle Mini Falafel (tie): 15 grams
Which Trader Joe’s Entrees Have the Most Sugar?
Trader Joe’s Entrees With the Most Sugar
- Japanese Mini Taiyaki: 12 grams
- Okonomiyaki Japanese Vegetable Pancake: 10 grams
- 3 Cheese Spinach and Artichoke Pasta, Pad See Ew, Spaghetti With Meat and Sauce, and Roti With Thai Red Curry (tie): 9 grams
Trader Joe’s Entrees With the Least Sugar
The following entrees have zero grams of sugar: Cauliflower Gnocchi, Shawarma Chicken Thighs, and Shrimp Scampi.
Methodology: How Hers Calculated Scores
Hers started by identifying TikTok Trader Joe’s Finds videos with at least 100,000 views to create the list of 26 favorite entrees. From there, we ranked them using calories, protein, net carbs, and sugar, applying a 3x multiplier to protein since it’s most strongly linked to weight management and satiety. While we typically include trans fat content in our nutrition rankings, we omitted this category since Trader Joe’s does not use it in its products.
3 Tips to Maximize Nutrition at Trader Joe’s
You don’t have to limit your shopping list to Trader Joe's top 10 healthiest items. Try these hacks to enjoy everything on the list while building healthy habits.
- Prepare your side dishes: Some of the most calorie- and carb-heavy entrees at Trader Joe’s already have a grain mixed in, whereas other options only contain the main protein. Opt for the more simplified entree choice, then choose a healthier side dish, like roasted vegetables or a Mediterranean salad.
- Add extra protein: If you want to indulge in one of Trader Joe’s lower-protein options (like the Cauliflower Gnocchi or Shrimp Noodle Rolls), consider adding another protein source. Eggs and frozen shrimp cook quickly and boost your overall protein intake.
- Eat smaller portions of high-sugar entrees: You don’t have to skip high-sugar choices like the Mini Taiyaki entirely. Instead, cut the serving size in half and supplement with more nutritious options on your plate.
This story was produced by Hers and reviewed and distributed by Stacker.
